What Does Low-Carb Gluten-Free Food List Look Like?

Gluten-free and low-carb diets have gathered many “fans” worldwide. 

People who avoid gluten typically do so because they have a sensitivity, while those who adopt low-carb diets aim to lose weight.

A hybrid low-carb gluten-free diet sounds challenging, but there is some overlap regarding food choices.

This short review explains what a low-carb gluten-free food list looks like. 

It also discloses the foods you can enjoy on this combo diet, which you can confidently add to your low-carb gluten-free meal plan.

What Is A Low Carb Gluten-Free Food List?

A low-carb gluten-free diet involves a particular list of foods you can eat. Let’s look at the two diets separately before going over the list.

The low-carb diet is laser-focused on eating more protein and fat while reducing carbohydrate consumption (1).

Many people use low-carb diets for fast weight loss. Generally, a low-carb diet involves getting less than 26% of one’s total calories from carbohydrates (2). 

Typical low carb foods include:

• Low-carb fruits, such as strawberries, apples, and blueberries
• Unsweetened dairy products.
• Lean meats (poultry, pork)
• Non-starchy veggies
• Nuts and seeds
• Eggs
• Fish

A gluten-free diet eliminates the protein gluten from foods. 

People with the following ailments should avoid the gluten found in wheat, barley, and rye (3):

• Celiac disease
• Wheat allergy
• Gluten intolerance

People who start a gluten-free diet need to focus on the following list of foods: 

• Fruits
• Vegetables
• Lean proteins
• Healthful fats
• Beans, peas, and lentils
• Whole gluten-free grains, such as brown rice and quinoa

What Foods Are Low In Carbs And Gluten-Free?

Most low-carb gluten-free recipes include this list of safe products for both diets. 

The current list encompasses the best foods for staying healthy, invigorated, and strong:

1. Eggs
2. Fish and selfish
3. Lean meats and Poultry
4. Non-starchy veggies, such as leafy greens, cucumber, broccoli, bell peppers, zucchini, celery, white mushrooms, and tomatoes
5. Low-sugar fruits such as raspberries, blueberries, apples, watermelon, strawberries, avocados, peaches
6. Unsweetened dairy products, including plain whole milk and plain Greek Yogurt

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How To Get Carbs If You Are Gluten-Free?

Many carbs are naturally gluten-free. You can add them to your gluten-free diet plan for beginners.

Gluten-free dieters can eat:

• Veggies (carrots, onions, bell peppers, radishes, green beans, mushrooms, and broccoli)
• Fruits (bananas, apples, berries, peaches, pears)
• Legumes (beans, lentils, peas, etc)
• Nuts and seeds
• Gluten-free grains like quinoa, amaranth, rice, buckwheat, millet, and more
• Gluten-free pastas and breads
• Starchy vegetables like potatoes, corn, sweet potatoes, and winter squash
• Gluten-free oats (oats are naturally gluten-free, but manufacturers can cross-contaminate them, so look for a certification label)
• Poultry (chicken and turkey)
• Red meat (beef, pork, lamb)
• Unflavoured soy foods (tofu, edamame)
• Dairy products (cow’s milk, Greek yogurt, sour cream, cottage cheese, cheese)
• Fats and oils

For gluten-free beverages:

• Fruit juice
• Water
• Coffee
• Tea
• Lemonade
• Some alcoholic drinks. 

However, drink some of these in moderation because they contain added sugars, caffeine, and alcohol.

You can enjoy these carbs on your gluten-free diet.

Here are 3 balanced recipes that do not contain gluten for breakfast, a low-carb lunch, and dinner.

Read more: How To Do A Carb Cycling Diet: Meal Plan, Benefits, And Tips

Recipe #1: Gluten-Free Eggs With Spinach And Tomatoes

Ingredients:

• 1 onion
• 1 tbsp olive oil
• 3 x 400g cans finely chopped tomatoes
• 1 clove of garlic, crushed
• Pinch of chilli flakes
• 8 large eggs
• 100g ricotta
• 3 tbsp sundried tomato pesto
• 200g spinach, roughly chopped
• Handful of basil leaves
• 40g parmesan
• Or vegetarian alternative, finely grated
• Crusty gluten-free bread or focaccia to serve

Instructions: 

1. Heat the oil and 2 tbsp butter in a large casserole pan over low-medium heat and fry the onion with a pinch of salt for 10 minutes until soft. 
2. Add the garlic and chili flakes and fry for an additional minute.
3. Toss the tomatoes, 1 tsp sugar, and pesto. Season and simmer, uncovered, for 10 minutes.
4. Add the spinach and cook for another 5 minutes until wilted.
5. Heat the grill to high. Using the back of a spoon, make eight gaps in the sauce and crack an egg into each gap.
6. Cover and cook for 5 minutes.
7. Scatter with the basil and serve with crusty gluten-free bread for dunking.

Nutritional value per serving (makes 6 servings)

table

Gluten-free carbs for breakfast look delicious, but what about the rest of the day? 

Check out the following recipes…

Recipe #2: Quick Japanese-Style Rice Salad

Ingredients:

• 250g cooked basmati rice
• 150g cooked peeled king prawns
• ½ avocado diced
• ¼ cucumber diced
• 50g edamame beans, defrosted if frozen
• 2 spring onions, chopped
• 6 radishes chopped
• black sesame seeds

Dressing

• 1 tbsp toasted sesame oil
• 2 tbsp rice vinegar
• 1 tbsp mirin

Instructions: 

1. In a small bowl, whisk the dressing ingredients together.
2. Heat the rice following the pack instructions, then tip into a bowl and break up.
3. Cool until warm, add half the dressing, and toss.
4. Add the prawns and veggies and toss again. 
5. Divide between the plates and sprinkle with sesame seeds to finish, if you like.

Nutritional value per serving (makes 2 servings)

table

Recipe #3: Lemony Chicken Lentils

Ingredients:

• 1 broccoli (about 400g)
• 2 tbsp leftover chicken fat (from roast chicken)
• 2 x 400g can green lentils
• 2 anchovy fillets in oil, drained
• 300g leftover chicken, shredded 
• 3 leftover roasted garlic cloves, mashed
• 5g dill, finely chopped
• 2 tbsp extra virgin olive oil
• 1 lemon, zested and juiced
• 100g feta, crumbled

Instructions:

1. Cut the broccoli, then the stalk, into bite-sized pieces and keep them separate.
2. Heat the leftover chicken fat in a frying pan over medium-high heat, then add the broccoli stalks and 100 ml of water.
3. Bring to a boil and cook for 4 minutes. Add the florets and cook for another 3 minutes.
4. Mix in the roasted garlic and anchovies and sizzle for 4 minutes.
5. Add the chicken, lentils, lemon juice, oil, and 3 tbsp water. 
6. Cover with a lid and reduce the heat to low.
7. Cook the dish for 5 minutes until the chicken is heated through.
8. Serve with feta, dill, and drizzled lemon zest.

Nutritional value per serving (makes 4 servings)

table

What Food Is Surprisingly Gluten-Free?

It’s hard to define what is surprisingly gluten-free. People react to certain foods differently. While some may be amazed that popcorn, quinoa, corn tortillas, rice noodles, some fruits, and dairy are gluten-free, others might find it usual.

Chocolate may be the leading food many won’t readily associate with this diet, but it is gluten-free. However, pure chocolate is gluten-free. 

Many chocolates in stores include additional ingredients or add-ins, and sometimes, these may contain gluten. So you need to read the labels carefully before purchasing this sweet treat.

What Has Carbs But Is Gluten-Free?

There are many gluten-free carbs. The main gluten-free foods that contain carbohydrates are vegetables, fruits, legumes, and certain whole grains, such as quinoa, rice, buckwheat, amaranth, and millet.

You won’t have to worry about finding gluten-free vegetables as long as you eat mostly fresh vegetables.

You can also find gluten-free pasta and bread at the stores or flour blends to make baked goods.

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What Is The Number One Carb To Avoid?

Sugar-sweetened beverages, such as fruit juices and sodas, are the number one carb to avoid. They contain a lot of added sugar. 

The Centers for Disease Control and Prevention associate frequent sugar-sweetened beverage intake with the following issues:

• Weight gain
• Tooth decay
• Heart disease
• Type 2 diabetes
• Kidney disease (7).

Plus, when you drink alcohol or other sweet beverages, you may tend to complement it with other unhealthy snacks, which even worsens the situation. 

That’s why so many people at the cinema grab a soda and salty popcorn or crisps.

You may not have to eliminate sugary beverages, but enjoying them in moderation is your best choice.

Read more: 20 Low-Calorie, High-Protein Snacks to Enjoy

What Happens If You Eat A Low-Carb Gluten-Free Diet?

Both low carb or keto gluten-free recipes share benefits and pitfalls. 

Regarding a low-carb diet, people often use it as a primary weight-loss strategy.

A recent review, which included 10 trials and 4 reviews, discusses the effects of a low-carb diet on body composition and weight. 

The researchers concluded that low-carb diets are similarly efficient as conventional reduced-calorie diets, but there’s not enough research on long-term maintenance (8).

Another review found that low-carb diets can temporarily help with weight loss and glycemic control. Nonetheless, they also have adverse effects. 

One of the major pitfalls is that they eliminate certain nutritious foods from your meal plan. They might also involve a higher risk of mortality. 

Potential long-term health effects include bone loss, gout, and kidney stones (9).

You already know that a gluten-free diet is only appropriate for people with celiac disease or gluten intolerance. In other cases, starting this diet is not necessary. 

One study found that transitioning to a gluten-free diet resulted in weight and body fat gain among people with celiac disease, which doctors see as a positive outcome (10). 

When it comes to weight loss, progress is made by inches, not miles, so it’s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to stay on track and hold yourself accountable!

Moreover, avoiding foods that contain gluten without adding other nutrient sources to the diet can lead to not getting enough of certain nutrients, such as: 

• Fiber
• Vitamin D
• B vitamins, including folate and B12
• Minerals: Iron, calcium, zinc, and magnesium (11)

Cutting gluten from your diet can result in missing out on nutritious whole grains, fiber, and micronutrients. 

Whole grains are essential for people at risk for heart disease or diabetes. 

They can also lower cholesterol levels and help regulate blood sugar. 

Most doctors recommend that individuals without celiac disease remove highly refined grain products before eliminating gluten. 

Instead, they should add more:

• Fruits
• Lean protein
• Vegetables
• Whole-grain products (12).

Individuals who aim to lose weight or promote their health should not cut back on carbs but should ensure they eat a balanced diet, including whole grains, eggs, poultry, lean meat, vegetables, fruits, nuts and seeds, and fatty fish. They should also reduce, if not eliminate, their consumption of ultra-processed, sugary foods and refined grain products. 

Mixing it with strength training, enough hydration, and stress-management activities can help you reach desirable health-promoting goals. An active lifestyle, nutrition, and good sleep are key to a healthy, invigorating body.

Frequently Asked Questions

• Is gluten-free low-carb too?

Gluten-free does not necessarily mean low-carb. A general gluten-free food list will still include products high in carbohydrates. For instance, gluten-free bread, rice, or pasta can contain a lot of carbohydrates.

• What’s the worst carb for belly fat?

Sugary foods, such as cakes, cookies, chocolate bars, and sugar-sweetened beverages, are high-carb foods with many added sugars. These carbs contain many calories that give little to no benefit to your body and might interfere with weight loss.

You should eat and drink them in moderation. 

• Is basmati rice gluten-free?

Yes, basmati rice is gluten-free.

• Are oats gluten-free?

Oats are naturally gluten-free, but manufacturers can cross-contaminate whenever they want. Therefore, people with celiac disease or gluten sensitivity should buy special gluten-free oats to avoid any risks. Our previous post goes into great detail about oatmeal.

The Bottom Line

So, what does a low carb gluten-free food list look like? This review covered the main foods you can eat on your low-carb, gluten-free diet. Plus, you learned the 3 recipes for people who want to eat carbs but avoid gluten.

Both low-carb and gluten-free diets have their benefits and downsides. 

Before integrating them into your diet, talk to your healthcare provider to ensure they are safe.